SPRING HAS SPRUNG
Move more throughout the day.
IT IS TIME TO GET ACTIVE
Take the stairs, park the car further away, do extra laps around
the store or mall when shopping.
Take hourly breaks from the television and computer to swing
your arms, bend and stretch. Take
a dance class, work in a garden, go
swimming or join a sports team.
Be creative, have fun and move,
MOVE ,
The researchers at the Exercise and Health Psychology Laboratory at
The University of Western Ontario want to remind you to be physically active while you are enjoying the spring weather.
TEN MINUTES MAKE A BIG DIFFERENCE
Take advantage of online
and on-demand 10-minute
workouts. Choose the
ones suited to your needs.
For example:
Fitnessblender.com has a
variety of exercises targeted to different parts of the
body with good video examples of each exercise.
You can also search out yoga and tai chi whose gentle
controlled movements improve balance, flexibility and
strength..
MOVE.
WAYS TO LOOSEN TIGHT MUSCLES WHILE AT YOUR DESK...
The neck stretch: Try to touch your ear to your shoulder and hold
it there.
For a chest opener, stretch your arms back as if you were trying to
grab a pencil between your shoulder blades or stand in a doorway,
hold the door frame on each side and walk forward until you feel a
stretch in your chest.
Supported back extensions. Hold your hips and gently extend
your back by bending backward.”
Spinal twist: While seated, put your right knee over your left knee,
and put your left hand on your right knee as you twist towards your
right hand, which remains on the armrest. Look to the right as you
stay in this position for five breaths and then release and do the
other side.
For lower-body strength, try the “Wooden Leg.” Sit in your
chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two
seconds. Repeat with each leg 15 times.
Courtesy of
Community of Christ Health Ministries Association
www.hmacofchrist.org 816-833-1000, ext 1262